Day 1
WOD 140512
warm-up – Coach’s Choice
0:00 – 3 deadlifts
2:30 – 3 deadlifts
5:00 – 3 deadlifts
7:30 – 3 deadlifts
10:00 – 3 deadlifts
strength notes:
-first set should be at weight of last set from last week
-establish a 3 rep number over the course of 5 rounds, ~ 10-15# heavier than last week
-rest accordingly-
push/pull cluster
2 rounds of:
30 seconds – push-ups w/feet on 20” box
30 seconds – rest
30 seconds – strict ring row w/feet on box
30 seconds – rest
30 seconds – hrpu (feet on floor)
30 seconds – rest
30 seconds – strict ring rows (feet on floor)
30 seconds – rest
-rest accordingly-
5 rounds for time of:
10 sdhp – 95/65 (scale accordingly)
5 burpees
10 shoulder to overhead – 95/65 (scale accordingly)
